Bicep & Tricep Workout With Dumbbells

If you want to beef up your arms, than you’ll want to check out the training tips that I have for you in this blog post…

One of the keys to building up a stubborn muscle group is to incorporate more frequent workouts for that muscle group in your routine. And the arms work great for doing frequent workouts for 2 reasons:

First, it is easy to train the arms with very little equipment. In this workout here all you need is a set of dumbbells or a set of rubber fitness bands.

Second, the biceps and triceps are relatively small muscle groups so by adding extra arm workouts you won’t stress and burn out your central nervous system like you would by doing frequent training for larger and more demanding muscles like the legs.

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The idea behind doing short frequent workouts is that it will pump up your arms and increase their potential for growth. So rather than just doing a “BIG Workout” once a week like most bodybuilding programs recommend. You are going to add in this short mini arm workout every single day to pump up your arms.

Over time this consistent frequent training will regularly pump blood and nutrients into your arms and this will help to increase their potential for muscle growth.

All you have to do is a circuit of single arm curls and single arm extensions like this:

– Do a set of bicep curls for your right arm.
– Do a set of bicep curls for your left arm.
– Do a set of tricep extensions for your right arm.
– Do a set of tricep extensions for your left arm.
– Repeat this circuit 3 times and perform 10 reps for each set.

You can alternate which arm you start with for each workout. And if you prefer you can start with triceps instead of biceps. The bottom line is that you just do a few sets of curls and extensions everyday to pump up your arms.

Single Arm Bicep Curls:
Single Arm Bicep Curls

Single Arm Tricep Extensions:
Single Arm Tricep Extensions

You can also do these exercises with Body Lastic Rubber Fitness Bands in place of dumbbells.

Body Lastic Bands

If your arms are a stubborn muscle group, give this mini bicep & tricep workout a try, just do them at home in your spare time and within the next 6 weeks you’ll see some noticeable improvements in your arm development.

And if you have any questions, comments, or feedback – please feel free to post them below and I’ll chat with you in the comments 😉

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • Darshan Weerasinghe

    Hi Lee thanks for the great info as always. A question on the bodylastics bands….I.m just about to order my MMA set and I just wat to know if you can you make small incremental adjustments to it like you do to a barbell…say like in 2.5lb increments? I have used bands before from Ironmind and the resistance goes up in 15lb incremets when you add a band and this is too much to make steady progress. Has bodylastics solved this problem? Thank you for your time Lee

  • Hi Lee,

    I am a soon-to-be 68 year old male who enjoys multiple fitness pursuits which include a near-daily upper body workout with weights (dumbbells, barbells and some select machine workouts). I am also a former gymnast and still occasionally workout on the parallel bars.

    I can personally attest to the practice of daily (or near-daily) bicep and tricep exercises with dumbbells. It appears that for me heavier workouts do much to increase (or maintain) strength as-well-as in “beefing up” the primary and related muscle groups.

    Keep up the great work!

    Best wishes,

    Don Cordier

  • john

    hey lee i,m 42 i,ve been following you about a year i like your simple and complete expalnations of all your workouts. i,m getting sronger but iv,e still have a flab stomach and handles i,ve lost 25lbs since following you now kinda stuck….have any suggestions?

  • Sheldon

    Before I even learned how to properly train my body. I was just doing bicep curls. Now u can def overtrain your arms if ur not taking the right procedures to recover. But honestly because off constant training of my arms. They are the best looking and defined body part on me. Lol.

  • Darshan Weerasinghe,

    Bodylastics have a 3 pound band which makes for more manageable jumps in resistance. Plus you can vary how tight you set them up based on the exercises you are doing.

  • Don Cordier,

    Way to go Don, that’s awesome to be training well into your 60’s.
    Thanks for your feedback, much appreciated.

  • john,

    Glad to hear you are making good progress. The key to getting leaner is simply dieting “longer”, not dieting “harder”. And even though you’ve lost 25 pounds (which is great) it’s still not enough to thin out your skin to the point where you see abdominal definition.

    Do you know your bodyfat percentage?
    In order to start to see visible abdominal definition you need to get your bodyfat down to a single digit percentage.

    I’ve got a bodyfat calculator formula that you can use at:

  • William Fuller

    Will training my arms 3x per week be considered
    over training?

  • Eh Lee, congratulations on your informative website. Just a couple of questions. I just bought some hand grippers and have been using them frequently during the week. Could this exercise follow the same protocol because the forearms are also a small muscle group?

    My second question is in regards to nutrition. I know an IFFB bodybuilder who told me to stay away from milk. I drink skim milk. Is there any validity to what he told me?

    Thanks Lee

    Keep Training

  • William Fuller,

    It depends on the total volume that you are doing per workout. For example, let’s say you do 20 total sets for biceps each week. You could do that in 1 workout of 20 sets, you could do that in 2 workouts of 10 sets, or you could do it in 3 workouts of 7 sets and still get approximately the same total training volume for your arms each week.

  • BigRowbin,

    Yes, you can train your hand grippers frequently like this as well.
    As for milk, it contains a lot of sugar in the form of lactose and when bodybuilders are training for fat loss they try to avoid consuming excess sugar, so most of them will avoid milk as well.

  • hari

    my legs are skinny,how can i get mass in my legs?

  • Janaki Pokhrel

    Body building is done by regularly building up the stubborn muscle group so as to incorporate them more frequently in a routine basis. By doing so our arms become more frequent and efficient in work out.

  • Luis Diaz

    Hi Lee,
    Would this workout work the same for other muscle groups, for example the legs since that’s my most stubborn part.

  • Radu Fcsb

    Can you publish on your chanell home gym back and leg workouts?

  • Jennifer

    hi im really fat. I weigh 200 lbs, Im 31 & 5’5″. I own 1 dumbell its 15lbs. I dont seem to be getting anywhere fast with this workout doing single arms. Its very heavy for my triceps I have to use both hands on it, not strong enough for one arm yet. How can I do this at a faster pace? Im still fat. Any help on building a ripped body faster tyhat can be done at home with dumbells? Im wanting to rip my whole body & is it possible to do it in 5 months? What should I be eating?